DCU High Performance Centre have developed a program for Barefoot.ie which aims to improve an individuals functional movement capabilities during barefoot exercise. At present most people wear overly structured shoes that in many instances do not allow the lower limb joints to function correctly and in turn these joints may be placed under excessive stress leading to discomfort, pain and often injury.

Our programme will outline a step-by-step process whereby any individual can improve their functional movement ability through a series of mobilisation and strengthening exercises. As the functional ability of most peoples feet is severely lacking; mobilisation and strengthening exercises for feet will be at the forefront of the programme. However, exercises will be incorporated for the full lower limb kinematic chain.

The programme objective is to enable individuals to run 5km with the correct functional form and pain free running. The program with last for 12 weeks with each step taking 2 weeks.

We will be introducing this program in the next few weeks beginning with step 1. We will be announcing the first step on our Facebook page, so be sure to click 'Like'.

Barefoot running, Step 1:

When you begin to run barefoot you will be engaging muscles, tendons and ligaments that have under utilised for some time so it is important to take time to improve the flexibility and mobility of our feet and lower limbs. The Stretching and Mobility exercises in Step 1 are an important part of barefoot running and will be the beginning of each step as the program progresses. Go to Step 1.

Barefoot running, Step 2:

Continue to apply the exercises learned in Step 1 and add the following foot strengthening exercises. Foot strength is a vital component to Barefoot Running so it is important to take your time and learn these fundamental exercises. Movement is introduced in Step 2 however it begins slowly with a combination of walking and short jogs. Go to Step 2.

Barefoot running, Step 3:

Continue to apply the Strengthening exercises and add the following whole body movements to help to increase overall athletic movement capabilities. Running/Walking routines continue with the ratios of running to walking increasing as well as the overall duration. Go to Step 3.

Barefoot running, Step 4:

Similar to Barefoot Running Step 3 however you should feel more comfortable moving Barefoot. Continue to apply the Strengthening exercises and add the following whole body movements to help to increase overall athletic movement capabilities. Running/Walking routines continue with the ratios of running to walking increasing as well as the overall duration. Go to Step 4.

About DCU Sport

At DCU Sport our state of the art High Performance Centre is designed to assist elite and developing athletes by providing effective solutions to their every training need; thereby helping them to achieve their individual targets through sports specific training.

A team of full time strength and conditioning coaches and athletic therapists are available to cater for all you prehabilitation, rehabilitation and sports performance enhancement needs. From the elite internationals to recreational club teams the High Performance Centre's aim is to further develop our current elite athlete profile while staying true to our "Sport for All" policy by catering for the keen amateur sportsperson.

Whilst we have a major role to play in the development of sport on the DCU Campus, we also cater for teams and individuals with no affiliation to Dublin City University. Under the guidance of Sydney 2000 Olympian Martina McCarthy DCU Sport High Performance has developed strong relations with a wide range of organisations and clubs from all over Ireland. Our team offers one on one and group sessions to athletes of all levels as well as a coaching consultancy service to groups and teams

Walking

Start off walking at a brisk pace in Vibrams or barefoot for an initial period of 15 minutes three times per week in week 1 and 20 minutes three times per week in week 2. Walking may be done on the same day as the stretching/ mobility but it does not have to. However, it is suggested that you use the walks as a warm up for the stretching routine.

Always consult your physician before beginning any exercise program. This training programme is intended as a guide to the transition from shod running to barefoot running. For a comprehensive, individualised programme please contact DCU Sport High Performance Centre. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Mild soreness after exercise may be experienced after beginning any new exercise regime. Contact your physician or physio/ athletic therapist if the soreness does not improve after 2-3 days.

What excercises strengthen your feet?

Using a sock / small towel / marbles or anything you can think of pick up item with toes, hold for 4 seconds then drop.

Do this from a standing position as it will improve balance on supporting leg. Use a wall or chair to help maintain balance if needed.

Repeat for 2 sets of 12-15 repetitions with 90 seconds between repetitions.

Towel claws

Place a small to medium sized towel on the floor.

From a seated position use toes to ‘claw’ the towel towards you.

Repeat for 2 sets of 4-6 repetitions with 90 seconds between repetitions.

Safe squats

Use a wall/ chair/ pillar to balance and place hands at mid torso level.

Squat or sit as low back as you can go extending arms over head.

Ensure your back is straight and chin is up and try to get thighs horizontal to floor.

Stand up and repeat.

Adjust hand position to suit your own range of motion. At your lowest most point arms should be fully extended and back straight.

Side lunge

Start with feet together, step out with right foot and ‘sit’ back into right leg.

Keep chin up and back straight.

Push off right foot to return to starting position.

Repeat for 2 sets of 6 repetitions on right and 6 on left.

Use a pillar or chair for support if needed.

Walking

Start off week 3 by walking at a brisk pace in Vibrams/ barefoot for a period of 5 minutes, followed by alternating light jogging for 1 minute, walking for 1 minute for a total of 10 minutes. Finish with 5 minutes walking. Do this three times per week.

For week 4 add 5 minutes to the jogging/ walking portion of each session making sessions 25 minutes in total. Do this three times per week.

Walking/ jogging may be done on the same day as the strengthening exercises but it does not have to. However, it is suggested that you continue to use the walks as a warm up for the stretching routine.

Advancing to Step 3

Always consult your physician before beginning any exercise program. This training programme is intended as a guide to the transition from shod running to barefoot running. For a comprehensive, individualised programme please contact DCU Sport High Performance Centre. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Mild soreness after exercise may be experienced after beginning any new exercise regime. Contact your physician or physio/ athletic therapist if the soreness does not improve after 2-3 days.

What? Primal movement patterns.

Complete these movements for a distance of 15 metres, walk back to the start and repeat for a total of 3 reps per movement. For lateral movements, complete facing both directions.

Key points:

Good posture (chin up, shoulders back, back straight)

Slow deliberate movements

On squatting exercises; only sit back as far as is comfortable

Complete movements in the sequence below

Side skips

Crab Walks

Knee Flicks

Toe Offs

Walking/ Jogging

Start off week 5 by walking at a brisk pace in Vibrams/ barefoot for a period of 5 minutes, followed by alternating light jogging for 2 minute, walking for 1 minute for a total of 15 minutes. Finish with 5 minutes walking. Do this three times per week.

For week 6 add 5 minutes to the jogging/ walking portion of each session making sessions 30 minutes in total. Do this three times per week.

Walking/ jogging may be done on the same day as the strengthening exercises but it does not have to. However, it is suggested that you continue to use the walks as a warm up for the stretching routine.

Step 4

You can now move on to Transitioning to Barefoot Running Step 4

** Medical Disclaimer **

Always consult your physician before beginning any exercise program. This training programme is intended as a guide to the transition from shod running to barefoot running. For a comprehensive, individualised programme please contact DCU Sport High Performance Centre. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Mild soreness after exercise may be experienced after beginning any new exercise regime. Contact your physician or physio/ athletic therapist if the soreness does not improve after 2-3 days.

Walking/ Jogging

For week 6 and 7; walk at a brisk pace in Vibrams FiveFingers / barefoot for a period of 5 minutes, followed by alternating light jogging for 3 minute, walking for 1 minute for a total of 20 minutes. Finish with 5 minutes walking. Do this three times per week.

Walking / jogging may be done on the same day as the strengthening exercises but it does not have to. However, it is suggested that you continue to use the walks as a warm up for the stretching routine.

** Medical Disclaimer **

Always consult your physician before beginning any exercise program. This training programme is intended as a guide to the transition from shod running to barefoot running. For a comprehensive, individualised programme please contact DCU Sport High Performance Centre. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. Mild soreness after exercise may be experienced after beginning any new exercise regime. Contact your physician or physio/ athletic therapist if the soreness does not improve after 2-3 days.